Twice a year we run a nutrition challenge. This is an ongoing collection of “what I learned” from the members that participate. Most of these folks lost a large percentage of body fat during the 60-day, fully monitored and coached session. If you are interested, check out our page on weight loss, fat loss or fill out the form below to chat with one of our coaches.
Eating too Much Sugar
I was eating many more calories than I ever thought prior to the challenge
Keeping track of the way you fuel your body is not the sexiest way to lose weight, but it is the most effective. Peter Druker said, “You can’t manage what you can’t measure.”. Makes a lot of sense for your workplace as well as your diet. Apply this to your macro nutrients, calories in/out and the amount of sugar you are consuming daily. Most folks are able to begin making lifestyle changes without any coaching based on what they read.
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I Am in Control of My Fat Loss
I do have the will power to resist sugary temptations
Yes, you are. Once you have a good understanding of how much you are taking in it’s easier to say, “No”. Now keep in mind that you don’t always know what you have to say no to… Sugar is a carb, so anything that says “Fat Free” or “Low Fat” is likely to contain sugar or sugar substitutes to make up for the flavor loss (fat tastes good). This goes back to taking note of your diet so you can figure out where you need to resist that sweet and where you can give yourself a little reward (we are pro-reward).
Fat Loss, Intolerance and Macros
I learned what foods my body does and does not process well. How to make meals work throughout the day to get close to my 30/30/40
I could cover a lot here on this particular quote from one of our mom’s on her fat loss journey. Instead I’ll keep it super brief. You can look for more specific info in our fad diet reviews, macro nutrient recommendations and food allergy posts. For now the highlights.
Intolerance, Allergens and Fat Loss
Here is a short list of common foods that you may/may not react well to:
- Gluten – Wheat mostly, but could be grains of any kind
- Dairy – Mostly liquid dairy and milk. Grass fed butter is good
- Corn – Your body doesn’t digest this well anyway
- Soy – Don’t get me started on Soy Juice (milk)
- Eggs – A personal favorite, but common allergen
Macro Profile 30/30/40
It is important to make lifestyle changes and not go on a diet. We believe the best way to accomplish this is through balanced nutrition. We find the following to be the best broad measure of a sustainable diet:
- 30% of calories as Protein
- 30% of calories as Fat (Yes, real fat. Think fish, meat and cheese)
- 40% of calories as Carbohydrate (Any veggie, tuber, rice for some, etc..)
This section alone is enough for you to make significant change in your fat loss journey – and not just by cutting out sugar. But again, if you don’t track what you are taking in you won’t know if you are reacting to yesterday’s lunch or just catching the latest stomach bug (more often it’s the food).
Make Fat Loss a Priority
How to focus on my health and make clean eating and working out a priority.
Mom’s are busy. This one owns her own business, runs her kids around town and still has time for the gym. How does she do it? She makes it an important part of her day.
A lot of mom’s come and go at our gym… and personally I think that stinks. This mom, my wife and plenty of others at our facility make exercise, health and wellness and maintaining a healthy body composition a priority. And frankly, I think it makes them better Moms. They are setting fantastic examples for our children on eating healthy, fitness, goal setting and dedication. Now please don’t think I’m going down the all woman need to look a certain way route, because I’m not. I am saying that body fat is generally not healthy. I am saying that teaching our children about fitness and nutrition is important and leading by example is a great way to do so. I am saying what this Mom said – make it a priority.